Baseball Yoga for Strength and Flexibility

The sometimes languid pace of baseball games belies the sport’s immense physical demands. A good player needs everything from fast reflexes to excellent hand-eye coordination. That’s why some professional athletes, including the Los Angeles Dodgers’ Yasiel Puig, have taken up yoga to keep their muscles flexible and prevent injuries.

As a longtime exercise and wellness coach, Gwen Lawrence has helped many athletes increase their strength, flexibility, and agility with yoga techniques. She even trained LPGA champs and NBA champs in her New York City studio. Her virtual courses are now being used by players in the Major Leagues to hone their skills, too.

The exercises are a combination of poses, breathing techniques, and core strength movements. They help players warm up and reduce muscle tension before games, workouts, and practice sessions; strengthen weak muscles; and aid recovery after games. The exercises are also beneficial to help players regain control of their emotions and remain mentally calm during high-stress situations on the field.

One example is the Glute Bridge pose, a simple stretch for hip flexors. To perform it, stand with your feet hip-distance apart and your toes pointed forward. Hold for 20 seconds, then switch legs.

Another example is the Flowing Twist, which stretches out the shoulders and upper back. Athletes can do it during batting practice to prepare their arms for pitching or catching. In a study, researchers from the University of North Carolina found that shoulder girdle mobility was associated with faster pitch velocities in pitchers.